Stiff, achy joint pain is common. The fear of causing more pain and joint damage with exercise is very normal but I’m here to tell you that moderate physical activity within the limits of your comfort is actually good for you. If you exercise regularly you can actually decrease pain, improve joint function not to mention help keep your weight under control. Awesome news! As you know extra weight means more stress on joints.
Ok, so now what? What kind of exercise should I do? Of course the first thing to do is talk to your doc or physical therapist. If she/he says it’s ok, try some low-impact exercise to keep you limber, strong and help to reduce your weight. Also muscle training is key. You can do this with exercise bands, free weights, machines, even your own body weight! Make sure you are working against gravity.
If your knees are an issue make sure you are working the quadriceps muscles (top of your thigh). Strong thighs help protect the knee.
Here is a super quick workout you can do without any equipment that is joint friendly. Do it at least 3X a week.
Shoulder Roll
Roll your shoulders forward for a count of 10 and back for 10. Make sure you are using your full range of motion during the movement. If an area fills tight try to relax as you move your arms in a full circle like a swimming movement.
Down and give me 10
Push ups
Full form or modified push ups. (Modified means on your knees) Lower yourself until your chest nearly touches the ground, and then push back up. As you straighten your elbows, push your spine toward the ceiling (to help engage your back muscles). You don’t want to strain your back so don’t let your stomach hang down toward the floor. Try to imagine that you are tightening your belt one extra notch. Keep your core tight the entire time. If your lower back starts to hurt, raise your butt slightly. Look one foot ahead of you on the floor while completing your push ups.
Opposites attract
Opposing arm and leg lift
Get down on all fours with your hands under your shoulders and your knees slightly separated under your hips. Your back should be flat. Imagine balancing a glass of water to keep your back parallel to the floor. Reach your right hand forward and your left foot back, and stretch them as far away from each other as possible, keeping your right hand higher than your head. The higher your arm goes up, the more work your back has to do, and the more effective the exercise. Now, bring your right elbow to your left knee. Do 20 on this side, then alternate and do it with the other leg and arm. If you are more advanced, you can move your arm and leg out at a right angle from your body, keeping them above your spine. Your stomach should be pulled in the entire time, supporting your lower back.
Walk the Plank
Planking might have been so 2011 but this kind of plank never goes out of style. Doing a plank is one of the best abdominal exercises you can do for yourself. Get into a push-up position with your elbows and toes on the floor, while pushing the area between your shoulders toward the ceiling and keeping your stomach pulled in toward the lower back to support it. Keep your buttocks tight and your eyes looking past your finger tips. This is a good time to note the condition of your nails. If needed after you finish your workout go and get a mani. Hold the position for as long as you can. If you can last more than 1 minute, make it more difficult by trying to balance on one foot.
Sit it out
Wall sit
This one can get intense so don’t back away from doing it. The burning sensation you feel in your thighs is a good thing. It means you are working one of the biggest calorie burning muscles in your body. Yes, it’s tough but you are stronger than you think. With your back against a wall slide down into a chair position (no actual chair under you please) and hands palms-up, resting on your knees. Keep furniture near you or under you so you can grab it to help yourself back up when you're done. Keep your heels directly below your knees and at a 90-degree angle; your shoulders should be rolled back, and the back of your head should be against the wall. Hold for as long as you can, and try to work up to 2 minutes. Keep your face relaxed, and breathe
Sit and Lift Your Lovely Gams
Seated leg lift
Sit with your legs straight out in front of you. Bend your right leg up with knee pointing toward the ceiling. To keep your back straight, interweave your hands around this knee. Act like there is a string pulling from the top of your head, elongating your spine (and don't bob your head). Lift your straight left leg 6 inches off the ground, keep your left toe pointed toward the ceiling. Lift 25 times, then switch legs. Do each leg twice.
Release your thighs
Quad Stretch
While standing on one leg, bend the knee of the opposite leg, and grab the foot behind your back with one hand (use one arm to hold something to keep balanced). Pull the foot toward your butt while letting the arch of your foot fall into your hand. Switch legs. Keep your abs pulled in the entire time to support your lower back. Hold each for 20 seconds.
Ok, so now what? What kind of exercise should I do? Of course the first thing to do is talk to your doc or physical therapist. If she/he says it’s ok, try some low-impact exercise to keep you limber, strong and help to reduce your weight. Also muscle training is key. You can do this with exercise bands, free weights, machines, even your own body weight! Make sure you are working against gravity.
If your knees are an issue make sure you are working the quadriceps muscles (top of your thigh). Strong thighs help protect the knee.
Here is a super quick workout you can do without any equipment that is joint friendly. Do it at least 3X a week.
Shoulder Roll
Roll your shoulders forward for a count of 10 and back for 10. Make sure you are using your full range of motion during the movement. If an area fills tight try to relax as you move your arms in a full circle like a swimming movement.
Down and give me 10
Push ups
Full form or modified push ups. (Modified means on your knees) Lower yourself until your chest nearly touches the ground, and then push back up. As you straighten your elbows, push your spine toward the ceiling (to help engage your back muscles). You don’t want to strain your back so don’t let your stomach hang down toward the floor. Try to imagine that you are tightening your belt one extra notch. Keep your core tight the entire time. If your lower back starts to hurt, raise your butt slightly. Look one foot ahead of you on the floor while completing your push ups.
Opposites attract
Opposing arm and leg lift
Get down on all fours with your hands under your shoulders and your knees slightly separated under your hips. Your back should be flat. Imagine balancing a glass of water to keep your back parallel to the floor. Reach your right hand forward and your left foot back, and stretch them as far away from each other as possible, keeping your right hand higher than your head. The higher your arm goes up, the more work your back has to do, and the more effective the exercise. Now, bring your right elbow to your left knee. Do 20 on this side, then alternate and do it with the other leg and arm. If you are more advanced, you can move your arm and leg out at a right angle from your body, keeping them above your spine. Your stomach should be pulled in the entire time, supporting your lower back.
Walk the Plank
Planking might have been so 2011 but this kind of plank never goes out of style. Doing a plank is one of the best abdominal exercises you can do for yourself. Get into a push-up position with your elbows and toes on the floor, while pushing the area between your shoulders toward the ceiling and keeping your stomach pulled in toward the lower back to support it. Keep your buttocks tight and your eyes looking past your finger tips. This is a good time to note the condition of your nails. If needed after you finish your workout go and get a mani. Hold the position for as long as you can. If you can last more than 1 minute, make it more difficult by trying to balance on one foot.
Sit it out
Wall sit
This one can get intense so don’t back away from doing it. The burning sensation you feel in your thighs is a good thing. It means you are working one of the biggest calorie burning muscles in your body. Yes, it’s tough but you are stronger than you think. With your back against a wall slide down into a chair position (no actual chair under you please) and hands palms-up, resting on your knees. Keep furniture near you or under you so you can grab it to help yourself back up when you're done. Keep your heels directly below your knees and at a 90-degree angle; your shoulders should be rolled back, and the back of your head should be against the wall. Hold for as long as you can, and try to work up to 2 minutes. Keep your face relaxed, and breathe
Sit and Lift Your Lovely Gams
Seated leg lift
Sit with your legs straight out in front of you. Bend your right leg up with knee pointing toward the ceiling. To keep your back straight, interweave your hands around this knee. Act like there is a string pulling from the top of your head, elongating your spine (and don't bob your head). Lift your straight left leg 6 inches off the ground, keep your left toe pointed toward the ceiling. Lift 25 times, then switch legs. Do each leg twice.
Release your thighs
Quad Stretch
While standing on one leg, bend the knee of the opposite leg, and grab the foot behind your back with one hand (use one arm to hold something to keep balanced). Pull the foot toward your butt while letting the arch of your foot fall into your hand. Switch legs. Keep your abs pulled in the entire time to support your lower back. Hold each for 20 seconds.
